This episode is part of a course.
Trust the Connection: 20-Day Yoga Retreat Artwork
Season 1 - Episode 20

Day 19: Opening to Mystery

60 min - Practice


Trust your own inner experience. In Day 19, Suniti leads a class to help us release into movement and trust the body. We move dynamically swinging the arms and legs, playing inside the spaces between poses and experimenting with momentum and balance, and we explore stillness in familiar postures connecting to the present moment. You will feel deeply connected and grounded in a sense of here and now.
What You'll Need: Mat, Block


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Hi, welcome to Day 19 of Trust the Connection. It has been an absolute honor to be here practicing alongside all of you and also to be teaching alongside such amazing teachers. So thank you for being here. Thank you for joining me here for Day 19. We're going to start today lying down on our backs. So if you would please roll down, bend your knees and place your feet on the floor for a posture known as constructive rest. The theme we've been exploring this week is trust. And so similar to Alana's class yesterday, I thought we could explore diving into mystery. It's called a mystery because we cannot know it. And now in this moment, we're here together for an hour. And, you know, we don't know what's going to come next. And so already there's a softening or surrender into not knowing. What is it like to soften into present time? And in the moment of presence being with yourself, there is a kind of knowing. There's a knowing inside of the unknown. Check in and notice how you're doing. And now bring your attention to your back body and the parts of your body that touch the floor. And let yourself nuzzle into the earth like you are an animal nuzzling into its nest. And here you are an animal, closing up into this ground into your home. Bring your attention to your breath. Be with your body moving, changing shape with each breath. And sprinkle this being with, with a sense of gratitude. We are each really good at breathing. We've been doing it our whole lives. Our breath has always been there for us, rising and falling. A moment to be with your breath and to be in the wonder of it. Notice if there's more attention, more activity in the front of your brain by your eyebrows and your forehead. And let your felt sense, your awareness move back to the back of your brain. Filling up the whole back half of your skull. And from there, be with your breath again. From the back of your skull. From the back side of your brain. And notice what it's like to be with your breath without having to decide anything about it. It's like being in a relationship where you're still getting to know the person. You haven't already decided who they are. It's like the sweetness of a first date. Just a few more breaths here. Filling with the mystery of present time. The miracle of this present moment. Very gently.

Start to bring your knees into your chest, offering yourself a hug there. Bring your hands onto your shins. Feel the weight of your arms and soften your hip creases as though you were like putting a knife through soft butter. Like your hip creases, there's a folding. Like your hips are warm butter. And then we'll roll to the side. Push into your hand to come all the way up. And let's meet up in all fours. Bringing your hands underneath your shoulders and your knees underneath your pelvis. So we were just in neutral spine when we were laying down. And we'll try to find neutral spine here as well. So our spine gets to have all of its curves. Feel both hands pushing into the earth, the whole handprint. And in the same way you were just meeting your breath with that mysterious quality, that first date quality, can you feel your hands touching the floor and meet the floor like you're in relationship here? And can your whole handprint talk? Talk to the ground. Feeling weight shift. And then as you're ready, we'll move through some cat cows. So you'll inhale and lengthen the front of the spine. As you exhale, root down into your hands and shins and lengthen the back of your spine. We'll keep going like that. So inhaling, lengthening the front of your spine. And exhale, lengthening the back of your spine. So keep going. This is familiar. What would it be like? So in a way, this is like one posture and then the next. So it's like an AB kind of movement. But what would it be like to be with each breath without anticipating anything, without knowing where you're going? It's like we have an idea of where we're going. We'll move into a backbend. We'll move into flexion. But what's it like to release that anticipation to drop into the present time? Might end up slowing down. You can really be here. And then we'll find neutral spine again. Reach your right leg back, come to the ball of your right foot, and then send your left shin to the side and bring your right heel down. Reach your right arm up to the sky for a variation here of Ashi Stasana. And now reach your right arm up and over your ear, being with the length of the whole right side body. Notice the right foot reaching down, the right arm reaching, left hand pushing. So you're a multi-directional being, going in a lot of directions all at once. And let's come back to all fours. And then right into the second side. So we'll bring the, lengthen the left leg back, ball of the left foot on the floor. Bring your left heel down, right shin will move to the side, and then left arm rises. And then again, feel into all of your directions, rooting down through what is touching the floor, letting that inspire a reach through the lifted arm. And let's reach the left arm up and over the ear, noticing the length through the whole left side body, from left foot to left hand.

Maybe sighing here. And we'll transition back to all fours. And then once again, move through some cat-cows. Include your breath. Be with your full inhale, and the full exhale, without anticipating. And you'll notice that there's these turning moments, the turn where the inhale turns towards the exhale, and the turning of the exhale to the inhale. Find neutral spine again, tuck your toes under, preparing for toe pose, and then walk your hands back. Your hands can stay on the floor so that there isn't as much weight on your feet. Or you can start to walk your hands in and bring your hands onto your thighs. Dropping into you. So one thing I feel like has been a theme, this whole series, has been to trust your inner listening, developing more intuition, more trust in your own experience. So dropping in, noticing what you notice, feeling into sensation. Sometimes when there's a lot of sensation, I can notice that I move towards, like, away from myself. So I'm just noticing that tendency, and then seeing if I can come back to my breath, to sensation, letting myself be curious about what is here. Bring your hands right alongside your knees, if they're not there already, and then we'll push into the hands to bring the heels down, lengthen your legs for a standing forward fold. Notice the life in your feet. Shift slightly forward towards the balls of your feet, so that the weight of your spine and the weight of your head can truly release down into the earth. So here's a moment where we can explore trust. Sometimes when I check in with my neck, I can notice that there's some part in my neck at the base of my skull that is a little holding. There's a little holding pattern there. So I'm feeling into each exhale, and then trusting that I can release the weight of my head towards the earth, and that the earth has got me. Okay, and then let's bend the knees, drop the tail, and slowly roll up the spine. Reach both arms up to the sky for Urdhva Hastasana, and release your arms down. Standing here, both feet touching the floor. Notice what it feels like to stand. And then again, can you stand in a way that is holding this sense of like, I don't know. So sometimes if we already know like what we need to do to be upright, there can be a lot of like a quality of holding. So I'm going to come into a place where inside my standing, I'm really open to life, a little bits of movement where my feet are in communication with the earth. My knees have an availability to them. It's like they're ready, like a car that's still idling. It's like I'm ready to go. I'm not locked. And then I'm checking with my hip joints and my spine. Opening into the breath. And now shift your weight into your left foot and hug your right knee into your chest. Begin to feel the weight of your right leg. Now if you ever want more support when you're balancing, feel free to put your left hand onto a wall or onto a counter chair. So anything that would feel supportive there. Because we're going to experiment with swinging, swinging our right leg. So you'll when you're ready, release the right leg and swing it back and forward, back and forward. And as best you can, you're releasing the leg, letting it move in its hip joint. It's like let it move in its nest. And your arms can swing and just let it be kind of casual. So one of the reasons I love experimenting with some momentum is that I don't get stuck in a form. I'm just like keeping the car idling, like keeping everything available. And then we'll catch the right leg again. This time we'll create big circles with the right leg. So you'll bring your right knee off to the side. I'm just letting my arms move any way that feels nourishing. And it's going to come back behind. You'll bring the right leg into parallel and let the right leg brush up against the left and then that circle happens again. Big out to the side, back, and then I can simply see forward. One more time, that direction, opening it up, bringing it forward, and then three times the other direction. Notice this big circular movement. Such a beautiful movement that is available to us in our hip joints. So the next time it comes around, release your right foot down. Push down into both feet and reach your arms up towards the sky.

And now notice your right foot reaching all the way up to your right hands. You're noticing the whole right side of the body. And then notice the whole left side of the body. And does one side feel more clear? Like it's a clearer, more connected stream. And release your hands down. Right into the second side. So as you're ready, please shift to the right foot. Hug your left knee into your chest. Moment to feel yourself standing tall on the right side. Letting the left hip crease like that warmed up butter. And then we'll release the left leg and swing the left leg forward and back, forward and back. I mean, in a way when we're walking, there's this swinging movement. I mean, I'm really exaggerating it. Whatever you walk, we swing our legs. Every step. And as you're ready, hug your left knee back in and we'll find some circles. So open your left leg to the side. You can open your arms. Let your left leg come back. Bring your left leg towards parallel. Swing your left leg forward again. And again, opening it wide. Letting it go back. And then the left knee comes forward. It's like you're making big circles with your knee. One more time that direction. Opening to the side. Back. Bringing it in. And then we'll reverse it. So your left leg will travel back. And then out to the side. Bring your left knee forward. And then let it swing back for another round. Big circle. You're drawing circles with the left knee. And then we'll bring the left leg back. Knee to chest. And release your left foot down. Reach both arms up towards the sky. And then again, a moment to notice the right side of your body. And the left side of your body. These two streams. Release your hands down. Moving towards downward facing dog. We'll inhale, lift both arms up towards the sky. Exhale, fold forward, Uttanasana. Lengthen halfway. And make your way to downward facing dog. So one of my ongoing research projects is how can I infuse the forms of the yoga asana, but also all the forms of my life, with creativity? How can I infuse this posture, which I've done thousands and thousands of times, with the freshness of present time? Like really honoring that today, my body is different. Can I move into that deep listening place? So that I'm honoring that. Honoring that every day the forms are different. There's a mystery even inside the form. As you're ready, we'll bend the knees and transition back to a standing forward fold. Lengthen halfway and fold forward. Rise all the way up to stand. Root down. Lift the arms. Urvahastasana. And release your arms down. So we're going to move through that pretty familiar little sequence just two more times. And as we do it, we'll simply fall into the breath. So it's like, let it hold us. Let the earth hold us. And then honor, honor this uniqueness that you've arrived with today. So as you're ready, lift your arms skyward. And fold forward. Lengthen halfway. Find your downward facing dog. Again, like you're on a first date here with your downward dog. Find a nice big inhale. And as you're ready, bend your knees. Step forward. Make your way to a standing forward fold. Lengthen halfway. Fold forward. Rise up to stand. Include your breath. And release your arms down. Standing. Standing inside the mystery of present time. Letting your body have little bits of movement. Feeling of being available and open to what is here. One more time. Just like that. Nice and easy. The arms will lift. And we fold. Lengthen halfway. And we'll step back to a downward facing dog. Notice how the posture is changing. Every time we come in, it's a little different. As you're ready, we'll bend the knees. Make the way. Make your way to a standing forward fold. Lengthen halfway. Fold forward again. Rise up to stand. I like to inhale as I rise. And release your hands down as you exhale. Pausing. And we'll add on. So inhale, arms rise. Exhale, fold forward.

And can you be with every movement on the way down? Inhale, lengthen halfway. And find your downward facing dog. It's like you're finding your downward facing dog without having to know where you're going. So this deep attention to transition. Come forward to plank. Push down through both hands. Really energize your legs. Of course you can always have your knees down for your plank. We'll find some small circles with our hips. So your hips will go a little bit to the right, a little bit to the floor, little to the left, little to the sky. Little to the left, little to the floor, little to the right, little to the sky. One more time each direction. So a little circle to the right. Be really kind to your low back. And then a little circle to the left. Down to the floor, to the right, to the sky. And as you're ready, please transition all the way down to your belly. Rise on up into a low cobra. So feel the ground, nuzzle the tops of your feet into the earth and then explore the lengthening of the whole front of your spine, your miraculous spine. And what's it like to explore this little cobra with the feeling of there's nowhere to go. I'm not trying to demand anything of my body. I'm getting really curious about how my spine moves with my breath, how I can root down to rise. And then we'll lower down, press on back to a child's pose. Roll up your spine, sit on your heels, walk your fingertips back, explore a little back bend. Come forward to all fours and head on back to a downward facing dog. Lengthen your right leg up towards the sky. Notice the length of your right hand all the way to your right foot. Then feel that same thing on the left side, even though there's a bend in the road. You're still feeling the relationship. Then as you're ready, let's step the right foot forward between the hands. Rise on up for high crescent lunge. So well, you know if your shoulders are up for it, we'll play with these little drop arms. So your arms will drop down and then they'll swing up. And the arms will release forward and down and up. And you can have as much control as you need to support your shoulders. Forward and down and up. And then the next time your arms are lifted, pause and we're gonna add a swing of the back leg. So you'll push off the left foot, bring your weight into your front foot, drop your arms and just kick your left leg forward and swing it back to high crescent. You'll come forward, you'll kick your leg forward and come back to high crescent. A couple more times like that, again exploring the swing. Your leg can swing, release, arms drop, the left leg swings, back to high crescent. We shift the weight, drop the arms, kick the left leg, back to high crescent. One more time, swinging the left leg, back to high crescent. A moment to feel into your ground and release both hands down. Come on back for a downward facing dog. Pausing, noticing the difference between the left side and the right side. As you're ready, let's lift the left leg up towards the sky. Step your left foot forward between your hands and rise on up for high crescent. We'll find an inhale and an exhale. Let your hands go forward and down. There can be a little swing. Inhale, arms go up. Exhale, arms go forward and down, little swing and they rise. And again, arms go forward and down, little swing and they rise. And now we'll add the back leg if that feels reasonable. So you'll shift your weight to your front foot. Let your arms lower. There's a little kick to the right leg and then we head back to high crescent. And again, the arms lower, weight shifts, right leg swings, back to high crescent. And we're swinging. And we're back. And we're swinging. We're back. A couple more times. So swinging, letting it be have some momentum. And then we'll meet up in high crescent lunge. Lift your arms up towards the sky. Feel into the ground. Little back bend. And release both hands down. Push down into your hands. Come back to downward facing dog.

Come forward to plank and release all the way down to your belly. Rise into shalabhasana this time. So you'll rise up into your low cobra and then lift your legs up as well. Reach your arms back behind you. Let's turn the palms up towards the sky and press through the palms. Now lengthen the quads all the way up by your hips. Can you lengthen the tops of the legs towards the feet? Again lengthen the whole front of your spine. And release any end goal. So we're releasing. I don't got to get anywhere. What a relief. Drop into the present moment. And can you trust your own experience? Which is mysterious. And we'll lower down. Bring your hands underneath your shoulders. Press on back to a child's pose. Folding into yourself. Confiding in yourself. And getting really close to the ground, your nest. And let's come on up again to sit on the heels if that's all right for your knees. And then we'll find a little back bend here. Hands can come back. We're lengthening the whole front of the spine. And we'll come back to all fours to once again move our spines. Now this time you can return to cat cows or you can move side to side or you could find some circles. Let it feel good and interesting. Curious. One thing I like to do in my practice is to have conversations with different parts of my body. So in this moment I'm feeling my spine. And kind of asking my spine again like you're on a first date. It's like oh what would feel good? What do you want to do? And then lo and behold my spine has some wishes. I want to roll around and then I follow that. Deeply nourishing. All right and then when you're ready we're heading back to a downward facing dog.

And head towards a standing forward fold. Pause here and you're standing forward fold. Feel your weight traveling towards the balls of your feet and then check in. Are you releasing your spine? Are you releasing your neck? Can you trust what the earth has you? Gravity has you. We'll inhale lengthen halfway and exhale fold. So pausing here now in just a moment we're gonna come all the way up to stand. But before we do drop into this moment. This moment right here. And how can you come up to stand without anticipating where you're going? It's like you know you know you're gonna go to the grocery store but what's it like to stay really present all the way? Like there's no we don't know actually what's going to happen. So as you're ready we'll come on up. Eventually lift your arms up towards the sky. Urvahastasana. And when you're here like okay we've arrived in a way but we're still in a process of arriving. Always inside movement inside life. Quite profound really. And then we'll release our arms down. So standing let's roll our shoulders. So your shoulders will go forward and up and back and down. And a few more times like that. Forward and up and back and down. And now let's find a circle with the whole arms. So arms will go forward and up and back and down. A couple more times. Drawing big circles with your arms. And there's with these this kind of movement there's like there's no end. You know there's no arrival which is kind of the gift of them. We're reminding ourselves that we are always in movement. Always in motion. And then how do we trust that? Next time your arms are up we'll pause. So again with these arms swings with an option to include the spine. So option one your arms would swing down they just drop forward and down and then they swing up. And I like to include my knees, the bend of my legs. So I let my arms go down I bend my knees and there's a little momentum and I come up. So you might have found that you're already wanting to get your spine involved. And if so then the next time you drop your arms you drop your spine drop your head and round and there's this little bounce at the bottom and then you come back up. And a few more times like that. So dropping your arms maybe dropping your head forward and then we come up. And as you drop feel your weight and then feel your feet pushing to come back up. And one more time. So dropping your arms maybe dropping your head bouncing to rise and release your arms down. We're going to transition towards warrior two. So to get there let's shift the weight into the left foot and hug your right knee into your chest. Feel the weight of your right leg, that soft hip crease. Working on melting mine a bit here. And then we'll release the weight of the right leg back to a warrior two. And you might need to do a little wiggling to find the right length for you, the right width for you so that your pelvis feels grounded and also has some buoyancy to it. So earth and sky here in your body. From here we're going to transition to artichandrasana half moon. So for my half moon I like to practice with a block. So I'm going to wiggle my back foot in a bit, grab hold of my block and set it up so that I'm ready for that. When you are ready then you push through the bottom of the back foot to spring yourself here into your half moon, your artichandrasana. So when we're trying to balance then then all kinds of things will show up. So I'm finding some place that I'm working really hard and I don't have to work hard, like my face and my neck. It's like okay you're not actually gonna hold me here. So now I'm gonna enter into a different kind of exploration of rooting.

My whole left foot and then once again can I find that availability in my left knee? Yes I can. In my hip, yes. And then it's kind of like I get a ride, almost like you've turned water on in a garden hose and it just enlivens the garden hose. Like once you find the movement, the stacking of the bones, alignment that is movable, breathable, then you just spread out through your edges, spread out through your fingers, reach out through your lifted leg. And from here we'll release the right hand down, release the right foot down and come into a standing forward fold. Lengthen halfway, arda uttanasana. Fold forward, uttanasana. Rise all the way up to stand, lift your arms up towards the sky and then again a moment to release your arms forward and down, little swing, ha, and then let your arms come up. Maybe adding the spine, we'll release the arms, maybe swing, let your head drop, and then swinging back up. And again, swinging, and then we come back up and we feel that place where we are in a form, urdvahastasana, but we're still infusing it with our own creativity, our own way of being here. Movement, where we're rooting down into the earth, reaching up to the fingertips. Release your hands down, shift your weight into your right foot and hug your left knee into your chest. Release the weight of your left leg back to a warrior too, adjusting as you need so you're at your length and your width that feels most nourishing. And then spreading out through your fingertips. Connecting to your warrior spirit, rooted into the earth, eyes open, reaching out.

And then we'll transition to our artichandrasana, half moon, so wiggling your back foot in, and then pushing through the bottom of the back foot to bring your weight into the front foot. You can use a block underneath your hand if you like. And then we are checking in. Can we trust the right foot here on the floor? And sometimes I find that if I release like, you know, the gripping in my neck and upper shoulders and it shifts my balance and I might fall out. It's like I'm finding new patterns. Not a bad thing. Finding new ways. And then checking in. As I root down into the earth, can I imagine or maybe feel that I can bring the earth up through my body? It's called a rebound. It's the gift of gravity. So this is chi, where we're bringing energy from the earth up through the body, like turning the water on in a garden hose. Filling the body with life all the way out through the edges and the inner thighs. And we can release. Left foot will come down to meet the right foot, standing forward fold. Lengthen halfway for Ardha Uttanasana. Fold forward. Rise all the way up to stand. Again, rising, curious about each moment. Arms up, release arms down, standing.

Lift your arms up towards the sky. Fold forward. Uttanasana. Lengthen halfway Ardha Uttanasana. And step back to downward-facing dog. Come forward to plank. Then option for a back bend of choice. So you can come down to the belly for Lokobra or Arshala Basana as we've explored. Or you can come on to the tops of your feet and explore an upward-facing dog. Take your time. And as you're ready, we'll head on back to a downward-facing dog. So in just a moment, we'll transition back to a stand-forward fold. But we'll experiment with being in present time, even when we have, like we think we know where we're going. So here we are. And as you're ready, transition to a standing-forward fold. Let's stay in the moment. Lengthen halfway Ardha Uttanasana. And fold. And again, pausing. Release the weight of your head. And in just a moment, we'll come up to stand. Before we do, really settling into this moment and staying with each moment as it arises. As you're ready, come all the way up to stand. Reach your arms up to the sky. Release your arms down, standing. Turn your palms out, so open in front of you. Simply notice the feeling tone of this gesture. It has such a receptive quality to me. Opening up into space and opening up into the mystery. Again, it's a mystery because we can't know it. And we'll bring our hands to our low belly, connecting to our centers, low belly center. Connect to your own inner listening, your own inner knowing, your intuition, which has a kind of knowing.

And we'll release our hands down. Let your right hand swing forward and up and back and down. And so we've done arm circles, but now just one arm is going to circle forward and up and back and down. A couple more times like that. Maybe you've tried this on before, but we will let the right arm continue to go in this backward spiral, or you know, it goes forward first. So if both arms are down, the left arm will go back as the right arm goes forward. And then they'll come up to pass each other. They pass each other at the top, and then the right arm continues back, the left arm continues forward. And then we'll do that a few times. So the right arm is going forward as the left arm goes back, pass each other, and then they continue on in their circles. Now if you've got this, then you could add some momentum where there's no arrival. Arms are circling. It's one of those things that like once you've got it, you've got it. But until then, it's like, feels like a great mystery. How can my arms be in different patterns? And then we'll release that. Bring both arms up to the sky and release both arms down. Pausing. Palms opening, opening to all that we don't know. Hands to the belly, opening to the depth of our intuition, and all that we can know. And release your arms down. Second side. So one arm first, left arm forward, and up, and back, and down. And a few times like that. So one arm is circling. It's like you're drawing a huge circle in space. And then adding the other arm. So the left arm will go forward as the right arm goes back. They are on their circular journeys. They pass each other at the top, and then they continue their circular journeys, and they pass each other at the bottom. This reminds me of being in relationship. It's like you're with each other, you individuate, you do your own things, and then you see each other again, and then you go away, and you turn towards each other. So we have the left arm going back, right arm going forward, and then they meet at the bottom. So then if you want, a little faster, left arm forward, right arm back, they meet at the top, and they swing. And they swing, meeting at the bottom, meeting at the top, going in opposite directions. And we'll release all of that. Bring both arms up towards the sky. Pause. Let your left arm float down, right fingertips up and over, lengthening into your side bend. And then once again, feel into this way that you can move in so many directions all at once. So rooting down through your feet, reaching with the right fingertips to the side, and then expanding through the whole right side body. Yawning the right side waist. We'll come back through sensor, and then other side, right arm down, left fingertips up and over, rooting through your feet, opening up the left side body, reaching with your left fingertips. And then we'll come back, open up your feet a little bit wider, turn your toes out, bend both knees nice and deep, coming into a squat, and then push down into the ground to rise up. And lowering down, come into a squat. Pushing down to rise, a few more times. I'm letting my hands move kind of improvisationally, rooting down into the earth to come up, and traveling down, rising. And the next time you travel down, we'll pause, release your hands to the floor, lift your hips up high, bring your feet back to parallel for a standing forward fold. Lengthen halfway, arda uttanasana, and fold forward. Rise all the way up to stand, root down into the earth, reach your arms skyward, and release your arms down. So one more time, we'll come into a squat, turning the toes out, heels slightly in, bend both knees, coming down. This time, so your version of squat, right? So you might be up a little bit higher today, maybe coming down. So here we'll have an option to bring the hands forward, maybe the hands can touch the floor. Then we'll just give a moment to play with going forward and back. So you're going to push down into your feet, lift your hips, and send more weight into your hands. Can you release the weight of your head? And then send push through your hands to come back to your squat. Push through your feet to have your hands down, lift your hips high, maybe come to the tips of your toes, and then push into your hands and head back to squat. A few more times like that, shifting forward and back. Notice your relationship here with push. When we push, it moves us through space. And then once again, come to your squat, bring your hands to the floor, lift your hips high, wiggle your feet towards parallel for a standing forward fold. Make your way to a downward facing dog. Notice how this posture has shifted in our practice time. Still letting yourself be on a date with this form, getting to know it, getting to know you in this moment. And then we'll come forward to plank. One more backbend here, your choice, low cobra, shalabhasana, upward facing dog. Take your time, find a few breaths here. And then as you're ready, heading on back to child's pose. Be with your breath, and again, experiment with bringing more attention to the back of your brain, and then be with your breath from there. I notice for myself when I do that, it's a bit more wordless. There feels like a lot of potential and possibility, like I'm not gripping around my breath trying to get to know it, I'm simply being with from a place of trust and the honoring of mystery in present time. And then from here, we'll slowly start to come up and you'll have a seat, and I'm going to have a seat on a block for Ardhamatsyandrasana, which is our twist. I find that being up on a block is supportive for me. So you'll bring your right leg into an external rotation, your right knee coming forward out in front of you, and then your left leg will cross over that. Bring your left hand back behind, reach your right arm up towards the sky, exploring length, and then from the low spine will start to twist. You can hook your right elbow across your left leg, or you can hold on to your left leg. And we're spiraling here, and again still have this sense of like in a constant process of arriving, there is no arrival.

Really honoring where you are today, getting to know yourself in this posture right now. Breathing, moving with each breath, and let's release that and head right into the second side. So the left leg will be on the bottom, right leg on top, right foot to the floor, right arm comes back, left arm rises, and then we're twisting. Maybe the elbow coming across, maybe holding to the left leg. And so sometimes when we come into this posture, we kind of just like arrive and then there's a locking quality. So back up just a little bit away from that if you found yourself there, and look for that movement. So we're not doing big swings of the body, but there's still a kind of a quality of swinging because you're breathing and expanding and condensing. We're spiraling every portion of the spine equally, and then as we're ready, let's release from that and come on to your seat. Lean just slightly back, reach your fingertips forward, find a brief Navasana, and then we'll bring the feet down and slowly release all the way down onto your back, push down into your feet, root down through the upper arms for a very brief Satubandasana bridge, rooting through the upper arms, a moment to expand the front of the legs, widening the upper chest, and then release your hips down. Hug your knees into your chest, send your legs over to the left and open your arms up wide to the side for a supine twist. Again, such a familiar posture. I do this one every day. Soften into my present time experience of it, meet my body and freshness. Let's come back to your center and let your legs head on over to the other side. When you're feeling balance, come back to center and start to prepare yourself for Shavasana, our final resting posture. Shavasana translates as corpse pose. So we're practicing death and we're practicing the dying of everything that we think we know. So all the things that we think we know about ourselves, our identity, all the ways that we grip around what we think we believe in and know, we just let that soften like, okay, what is here inside the mystery? And can I explore dropping into deep, deep connection with my own knowing, my intuition and the relationship with the earth? Find some big exhales. Now feel free to stay here as long as you wish. If you'd like to close out the practice with me, then begin to wiggle, bring your knees into your chest and transition up to your seat. Find a comfortable seat. Bring your hands together in front of your heart. Feel your two hands meeting. So again, another relationship is they push together, be with your own midline. And we'll close our practice today with a bow, bowing into the unknown, bowing into our lives, bowing into all that we're devoted to. As you're ready, coming up and release your hands. Thank you.


1 person likes this.
Thank you Suniti for your insights in these practices. I love the garden hose metaphor, and will use this in my practice. I also love the sense of taking up the energy of the earth through my feet.
Lorraine Marek
Great pace I needed that today
Ali , The garden hose metaphor has been so useful to keep my postures lively and fluid. I'm so glad it resonated. Thanks so much for joining us in this retreat!
Rosanna S
2 people like this.
I loved this class today. I had a very angry, resentful week, and what I learned here is that I got disconnected from myself and the present moment. I wrote out a stickie note that curiosity + trust = creativity. And that creativity is the approach when in feel I need boundaries by being in the present moment and receptive to feedback. Life becomes much more interesting this way, and connected. You class brought it all together for me!
Rosanna S Wow!  Thank you for your share. Yes to more creativity.
Sandra Židan
Thank you very much, Suniti, for this wonderful and profound practice! I've enjoyed doing it! Kind regards! 💖

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